How to Avoid Weight Loss Diet Scams
When assessing if a particular diet product is good for you and not a scam there are several things to consider and look out for.
- Does the plan claim you will lose more than 2 lbs per week? Any plan that seems too good to be true likely is. Eating less than 1000kcal per day is unsustainable and can be unsafe. Fasts and cleanses can lead to dehydration, muscle loss, vitamin deficiencies and fatigue.
- Does the plan tout a pill or supplement as being the main factor in your success at weight loss? Remember there is no magic bullet. Any successful weight loss plan requires healthy eating and regular activity.
- Does it include all the food groups? A sound weight loss program should encourage the consumption of a variety of foods from all the food groups and ensure you are getting the nutrients you need to be healthy.
- Does the program require you to buy their food and beverages in order to be successful? Any plan that sells you prepared food is not teaching you how to change what you are currently doing. In the end you will stop buying their food and go back to your old habits.
- Does the program transition into a weight maintenance phase and teach you how to keep off the weight you lost?
- Is the plan healthy enough for the rest of your family, including your kids? If you don’t think it’s healthy enough for your kids, it isn’t healthy enough for you.
- Can you see yourself eating this way for the rest of your life? Following a stringent and restrictive plan typically leads to short term weight loss and rebound weight gain, the yo-yo effect. When choosing the plan that is right for you, ask yourself if you could eat this way for life.
What can you do to be successful with your weight loss program?
- Aim to eat every 3-4 hours and include protein at your meals and snacks. This will help you maintain consistent blood sugars and prevent overeating at your next meal. It will also help curb sugar cravings.
- Don’t be all or none. Including some of your favorite foods once a week will help you stick to your plan.
- Add superfoods to your diet. When you think about adding foods you think less about avoiding. Find ways to incorporate kale, quinoa, blueberries, Swiss chard, black beans, fish, kefir, avocado, nuts and seeds.
- Fill up on fruit and vegetables. These are low in calories and add fibre and nutrients.
- Avoid refined carbs, choose lower Glycemic foods more often (oats, quinoa, beans, yogurt, soymilk, grapefruit, oranges)
- Add spice. Capsaicin in cayenne, chili powder, chili flakes and hot salsa can help curb appetite.